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Week Commencing 22/10/18

Monday

Fortifit

Every 90s x6

5 T+G Power Cleans + 5 STOH

3 rounds

45s Max Double Unders

12 Tuck Ups

45s rest

WOD

6 RFT

100m Farmers Carry

200m run

16 DB Snatches 22.5/15

12 Down Ups

Strength and Conditioning

Block A 12 minute AMRAP

8 Back Squat

12 Banded Good Mornings

60s Straight Arm Hold

Block B 10 minute AMRAP

10 Ring support Pull-ups

12 Push Ups

20 Plated Deadbugs

Capacity

Pairs – 10 minutes

60 Single Unders

30 Cals

30 Plate GTOH

Team Fortitude Barbell

Snatch Deadlift from floor 2+ Hang Snatch 2 + 2 OHS x 5s

Clean and jerk 3r x3s 75%

Clean Deadlift from floor and Hang Pull 4x4r

Back Squat 5rm for day (1s Pause 1r)

4 RDS

-20% 5r x4s (no Pause)

Plate push up x10r

Pendlay row x10r

Tuesday

Fortifit

 5 rounds building

3 Power Snatch + 6 OHS /w 3s pause in bottom of last rep

WOD

Pairs

40 Burpee Box Jump check in

5 rounds

8 Synchronised Goblet squats

16 Pull-ups

24 STOH 42.5/30

Strength and Conditioning

Block A 10 minute AMRAP

6 Front Squat

8 DB Chest Supported Row

12 KB Pull overs

Block B

12 Minute AMRAP

8 RDL

8 DB Floor Press

10 Hanging Knee Raises

Capacity

Team of 3

Max Cals in 10 minutes

1 person on cals

Meanwhile AMRAP

16 Sandbag to Shoulder

16 Down Ups

24 Sit-ups

Wednesday

Midweek Madness

Part A

In pairs: AMRAP in 20 min

12 Sit Ups (partner 1),

12 KB swing (Partner 2),

12 Box Jump Over (partner 1),

8 Burpees (parnter 2) ,

200m Run (partner 1),

After partner 1 returns from the run, partner 2 will start with the sit ups.

Only 1 teammate working at a time.

Part B

EMOM x12

1- 45s Cals

2- 45s Wall Balls

3- 45s Plank hold

Strength and Conditioning

Block A 12 minutes

8 Sumo Deadlift

8 DB Bench Press

10 Palloff Press ES

Block B 12 minutes

8 BB Bent over row

10 Reverse Lunges EL

45-60s Bent Hollow Hold

Capacity

10 minute AMRAP

100m F Carry

12 Cals

12 Goblet Squats

Thursday

Fortifit

4 rounds /w 60s rest

5-10 Kip Swings

20-30s Handstand hold/reverse handstand hold

12 PVC Superman to hollow snaps

WOD

5 rounds

15 kipping pull ups/progression work

15 Russian KB Swings

rest 90s between rounds 

Straight into

4 rounds

15 HSPU

100m Farmers Carry AHAP

rest 90s between rounds.

Strength and Conditioning

Block A 10 minute AMRAP

8 Floor Press

12 Goblet Squats

10 SA DB Rows EA

Block B  12 Minute AMRAP

Prone T’s W’s x10

Step ups x10 EL

Plank x60s

Capacity

45s on 30s off

Cals

Slams

Plate GTOH

Team Fortitude Barbell

Snatch 75% 3x 3r

Clean deadlift from floor 2 from knee 2+ Hang Clean 2 (knee) + Jerk 2 x6s

Snatch deadlift and Hang Pull 4 x 4r

Front Squat 3rm (1s pause)

4RDS – 15% 4x 3r (no pause)

Arnold press 4 x 6r

Prone row 4 x 12r

Friday

Fortifit

Every 3 minutes x6

5 Deadlifts 65-70% 

6-10 TTB

30-40s Straight arm Hold 

Every 90s x6

8 DB Push Press + 45s Bent Hollow Hold — rest as needed 

WOD

Pairs

You go i go

6r each

5 Hang Power Cleans – AHAP choose load

12 Bar Hop Burpees

 

Strength and Conditioning

Block A 12 minute AMRAP

8 Deadlift

25 Banded Bridges

8 Prone T’s W’s

Block B

10 minute AMRAP

8 Bench Press

8 Step Ups EL

12 KB Pull Overs

Capacity

Coaches pick

Saturday

TEAM FORTITUDE HALLOWEEN THROWDOWN 2018

 

 

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